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Calcium-rich Foods

10 Calcium-rich Foods That Need To Be A Part Of Your Diet

Calcium-rich Foods 

Calcium is one of the most important minerals in the body and accounts for nearly 2% of one’s body weight. It is often utilized by almost every cell in the human body and all vital systems in the body like the nervous system, connective tissues, heart, and digestive systems depend on calcium for proper and healthy functioning. So, it’s important to meet the daily requirements of calcium in the form of foods and liquids. 

Why Calcium Is Needed For Our Body?

The calcium stored in bones keeps breaking down based on the levels of calcium in the bloodstream. Low levels of calcium activate special bone cells to initiate the breakdown of calcium and release them as ions in the body.  Well, it is a continuous process of providing calcium to our body and if calcium levels have not replenished through diet, then the constant breakdown of calcium levels results in causing bone issues such as osteoporosis.

Prevent osteoporosis and other bone-related issues by following the right diet and by including calcium-rich foods. In addition, remember that certain minerals are needed to absorb calcium which includes magnesium, vitamin K, and vitamin D. If you want to improve calcium content in your body, here are 10 calcium-rich foods that need to be included in your diet to have strong bones and a healthy body.

10 Calcium-Rich Foods That Need To Be Included In Your Diet

  • Figs:

  • Figs are wonderful fruits that are loaded with high content of fiber and potassium. One cup of fig fruits has 242 mg of calcium and including this sticky fruit in your diet helps in strengthening your bones. It is also loaded with magnesium which helps in keeping the heartbeat steady and maintains the proper functioning of muscles. That is the reason why this fruit stands in the first position when it comes to calcium-rich foods.

  • Yogurt:

  • Yogurt is a dairy product that contains healthy bacteria for your gut. Every 100 grams of yogurt contains about 85-100 mg of calcium. This is absolutely good for people who are dealing with lactose intolerance, very easy to digest, and works as a cleanser for the digestive tract by providing healthy bacteria. It also helps in keeping your stomach in good condition.

  • Spinach:

  • Spinach is a great source of all minerals, vitamins, antioxidants including calcium. This green leafy vegetable can easily be a big part of your one’s lunch or dinner to increase the intake of calcium. Every 100 grams of spinach contains 99 mg of calcium.

  • Milk:

  • Milk has a high content of calcium, consuming milk every day is one of the easiest way to provide enough calcium for your body and it is easily absorbed and utilized by your body. One glass of milk contains 125 mg of calcium and the best part is you can also add yogurt, fruits like kale, almonds for the sweetened crunchy taste for your milk to reap its additional benefits.

  • Bok Choy:

  • Bok choy also called Chinese cabbage is rich in calcium that needs to be added to your regular diet. 1 cup of shredded bok choy provides 75 mg of calcium and just 9 calories. It is also loaded with vitamins like C, A and the best part is it is easily available all long the year and very easy to cook too.

  • Almonds:

  • Almonds are one of the top listed foods when it comes to calcium, it is also high in protein as well. Consuming these nuts on regular basis helps in reducing the risk of heart diseases. Also, almonds are an amazing source for improving our memory, and consuming them early in the morning will act as a win-win for your health.

  • Orange:

  • We all know that oranges are an excellent source of vitamin C and work perfectly in boosting our immune system. This magical fruit is also on the list of high calcium foods with vitamin D which is considered as one of the most important vitamins for the absorption of calcium in the body. One medium size of orange contains 60 mg of calcium.

  • Cheese:

  • If you are one of those people who love cheesy foods, here is good news for you as well. 100 grams of cheese contains 721 mg of calcium including essential nutrients such as protein, magnesium, and vitamin A. As it is calcium-dense and calorie-rich, it is better to have it occasionally to fulfill the need of your calcium intake.

  • Sardines:

  • Sardine is a type of fish that offers more than 300 mg of calcium in 100 grams of serving. Well, sardines are completely safe and healthy to eat as they contain 200 calories and 400 mg of sodium.

  • Soy Milk:

  • It’s a myth that dairy products contain calcium. Non-dairy products like fortified soy milk are also considered as amazing high calcium foods,  along with calcium it also provides vitamin D.